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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
Friday - The Cell Gym
Class
(All)
WOD 5:30am
7:30am class only
WOD: 8:30 AM- open gym
WOD: 8:45 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
Friday
Warm-up
Coaches Choice
Metcon
Metcon (Time)
For time:
4 lengths of walking lunges
400m Run
Then:
50 pushups
10 medball burpees
40 KB DL 55/35
10 medball burpees
30 pull-ups
10 medball burpees
20 db push press 50/30
10 medball burpees
10 box jumps 24/20
4 lengths walking lunges
400m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 31, 2021
Male Clients
1
Jaden
Feddock
7:30am class only
19:07
2
Brandon
Walters
7:30am class only
19:57
3
Brett
McAvoy
7:30am class only
20:08
40 db press
4
Travis
Sibley
7:30am class only
29:15
Female Clients
1
Melanie
Bloomfield
7:30am class only
25:36
2
Christina
Mayes 🏋🏃💃🤓
7:30am class only
26:30
12# medball; 25# DB push press
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